Race briefing: Ecotrail Paris 80km

Pierre Quirroulle

πŸƒπŸΌβ€β™‚οΈ Enduraw Race Briefing for Pierre for Ecotrail Paris 80km πŸƒβ€β™€οΈ

1. πŸƒπŸΌβ€β™‚οΈ - Runner info

InformationsValue
NameQuirroulle
First NamePierre
NationalityFrance
Age33
TeamPalamousse Trail Club

Pierre, here is your race briefing for Ecotrail Paris 80km, we wish you a great performance for this race, best of luck!

2. πŸ” - Race Analysis

ParametersValueUnit
Distance83.3km
Elevation Gain1219.0m
Elevation Loss1243.0m
Max altitude187.0m
Min altitude21.0m
Avg altitude133.4m
Distance gradient β‰₯ 1% 21km

⏬ Below, you can see your race local elevation, gradient and a 3D visualization of the profile.

🟩 Green areas refer to steeper negative gradients, while πŸŸ₯ red areas to steeper positive ones, with regard to the Ecotrail Paris 80km profile. 🎒

πŸ“Š The Ecotrail Paris 80km can be compared to similar races in terms of elevation and distances:

πŸ—ΊοΈ Here you have the map of the race. You can zoom in to explore and visualize the trace:

3. πŸ“ˆ - Pacing Strategy

Your pacing plan is customized according to 4 points:

πŸ₯‡Β Your expected finish time.

⛰️ Your positive and negative elevation gain.

⏱️ Your pacing strategy.

⏳ The natural drift at the end of the race.

This will give you crossing points to respect at key race points/aid station!

Aid StationKMDistance between (km)TimeAverage pace(min/km)
Etang De Saint-Quentin (Start)0000:00:0000:00
Buc24.424.402:54:227:08
Meudon (St-Philippe)46.522.105:34:007:13
Chaville58.712.207:00:377:05
St-Cloud (EntrΓ©e Du Domaine National)66.98.207:58:287:03
St-Cloud747.108:55:188:00
Bas De La Tour Eiffel83.29.209:54:586:29
1Er Γ‰tage De La Tour Eiffel (Finish)83.40.209:54:580:00

4. β›ˆ - Weather conditions

(Updated 24 hours before the race, within 72h range)

ParametersValueUnit
Max temperature13Β°C
Min Temperature2Β°C
Average Temperature7Β°C
Wind speed (at departure)11.2km/h
Wind direction (at departure)13.6Β°
Risk of rain100.0/

β˜€οΈπŸŒ‘οΈπŸƒ At each aid station, the weather is predicted from your checkpoint goal time :

Aid StationCould Coverage (%)Temperature (Β°C)Wind Speed (km/h)Humidity (%)Departure Time
Etang De Saint-Quentin (Start)126.612.4552025-03-16 11:30:00
Buc458.411.8472025-03-16 14:24:22
Meudon (St-Philippe)657.07.5502025-03-16 17:04:00
Chaville666.46.6552025-03-16 18:30:37
St-Cloud (EntrΓ©e Du Domaine National)414.95.9612025-03-16 19:28:28
St-Cloud404.65.1642025-03-16 20:25:18
Bas De La Tour Eiffel393.74.3642025-03-16 21:24:58
1Er Γ‰tage De La Tour Eiffel (Finish)393.74.3642025-03-16 21:24:58

πŸ‘• Make sure your equipment is adapted to the weather you will face during the race! 🧊πŸ”₯

πŸ€“ Enduraw advices:

  • Use light but warm layers during the night : be an oignon ! πŸŒ™
  • Make sure your clothes breath enough to optimize thermo-regulation 🌑️
  • At high altitude, sun glasses are good allies to avoid luminosity disturbances πŸ•ΆοΈ
  • Get technical accessories you can easily wear/take off when moving from sunlight to darker areas 🌲

5. ⏱️ - Pacing Plan

6. πŸ₯€πŸŸ - Feeding and Hydration

Nutrition and hydration are crucial to the success of a race! It is very individual and we have estimated your average carbohydrates intake based on your gender, height, age and weight (if not explicitly stated from your habits).

⏱️ Carbohydrates per hour : 60 (g/hour),

🍎 Total carbohydrates ingestion: 592.82 (g),

πŸ’¦ Total liquid ingestion: 5928 (mL).

Aid StationKM25g CHO portion500mL water
Etang De Saint-Quentin (Start)000
Buc24.471
Meudon (St-Philippe)46.561
Chaville58.741
St-Cloud (EntrΓ©e Du Domaine National)66.921
St-Cloud7421
Bas De La Tour Eiffel83.231
1Er Γ‰tage De La Tour Eiffel (Finish)83.400

❗At each aid station, this is the amount of carbs and water you should have ingested ❗

πŸ€“ Enduraw advices:

  • 🚩 Do not try new nutrition on race day! Make sure you eat food you know and trained with πŸƒβ€βž‘οΈ
  • To counterbalance sweating, make sure you have isotonic drinks or salty food during your effort πŸ§‚
  • Alternate between hot and cold food β˜•πŸ§‹
  • Chose different carbs inputs to keep taste and motivation πŸ₯¨πŸ«πŸ‘
  • Performance also stand in your pleasure! Add pleasure aliments, and not only carbs if needed πŸ§€πŸ₯š

πŸ‘‘ - More features

πŸ“ˆ For greater accuracy, your nutrition can be even more personalized with your exact intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

πŸ† To achieve your greatest goals, pacing plans can be optimized with regard to your physiological response to the effort (heart rate, energetic output).

Contact us to pursue individualization deeper and exploit your full potential!

This race briefing has been proposed by Enduraw
  • Enduraw is a sports performance research laboratory.
  • We believe data can help us visualize/understand/predict more accurately.
  • With Enduraw we turn raw data into relevant analyses.